Male

Barbell Reverse Preacher Curl

Muscles involved

The Barbell Reverse Preacher Curl is an exceptional movement for isolating your forearms, biceps, and brachialis, but it demands strict attention to form if you want to avoid common pitfalls. A frequent mistake is swinging your upper body or letting your elbows drift off the pad to move the bar using momentum, which takes the tension right off the muscles. By paying close attention to your setup, you will also avoid overextending your elbows at the bottom of the movement, protecting your joints from unnecessary strain. Keeping your wrists firm and controlling the barbell on both the ascent and descent ensures deep muscle activation across your forearms and biceps. Focus on feeling the stretch and contraction on every single rep to reap maximum rewards without risking injury.

How to do it

1. Sit on the preacher bench and grip an EZ bar with a pronated grip at shoulder width. 2. Exhale and lift the bar by contracting your biceps until they are fully contracted. 3. Maintain pressure on your biceps for one second at the top of the movement. 4. Inhale and lower the bar, extending your arms in a controlled manner to the starting position.

Equipment required

Barra

Muscles worked

Tips

- Keep the upper part of your arms well supported on the pad. - Lift the bar by contracting your biceps with a pronated grip. - Control the descent, fully stretching your arms.